CRAFTY LIFESTYLE
  • CRAFTY LIFESTYLE
    • Contact & Links
    • How this site works!
    • Site Map
  • CRAFTY PROJECTS
    • CELEBRATE EVERYTHING
    • CHALLENGE ACCEPTED >
      • 30 DAY YOGA CHALLENGE
      • 365-DAY SAVING CHALLENGE
      • BEST-YEAR-EVER
      • CRAFTY WORKOUT CHALLENGE
      • PASSIVE INCOME CHALLENGE
    • CRAFTY KITCHEN
    • HUMOUR ME
    • QUIZZICAL
    • QUOTABLES
    • RUDE SANTA
    • SMART KIDS
    • THE DEVILS PLAYGROUND
  • GREAT COMMUNITY
    • BIG WHIP ROUND
    • BUSINESS DIRECTORY
    • CLUB MAXIMUS
    • STAYCATION
    • WHATS ON
  • CRAFTY PUBLICATIONS
    • CRAFTY GIFTS MAGAZINE
    • CRAFTY LIFESTYLE MAGAZINE
    • GREAT NEWS
    • WOOD AND THE GREEN
  • MEDIA-GALLERY

HIIT + Lower Body Strength - Day 1

27/7/2017

0 Comments

 

​HIIT + Lower Body Strength - Day 1

Welcome to your first official workout of this program! Jump right in with this fat burning, metabolism boosting HIIT and strength combination to tone and strengthen the glutes and thighs. As you go through this workout, and all of the ones that follow, remember to stay alert and aware of the messages your body is sending you; it's up to you to use that feedback to modify the routines to make them appropriately challenging for your own specific fitness level. If you've got the extra time and energy today, check out the Extra Credit Burn to burn off some extra calories & really target the abs and obliques. Remember that you can do the extra challenges along with your regularly scheduled workout, or in a separate second session later in the day (just make sure to add in a quick warm up and cool down) 

Connect to people around the world who are doing the same workout program as you
Get motivated by connecting to the most supportive fitness community online with our free app, where people check in with their workouts, track their progress, and share their healthy meal ideas. Find it completely free on IOS and on Android 

On social media, use #FB30 to check in, share your progress, motivate others, and find inspiration. You can also connect with Fitness Blender on YouTube (subscribing is the best way to find out about our new workout videos), Facebook, Instagram, Twitter, and Google+. Wherever you choose to follow us, we’re always happy to hear from you guys and your feedback is a huge influence when it comes to shaping Fitness Blender.

Workout Length:
26 Minutes 

Equipment:
Dumbbells 

Training Strategy:
HIIT & lower body strength training

Calorie Burn Estimate:
179 - 357

Butt & Thigh Workout + Fat Burning HIIT

Butt and Thigh Workout with Fat Burning HIIT Cardio - Legs On Fire!
If you love shaking muscles and burning lungs, you're probably going to enjoy this workout. Even if you don't like those things, you're going to love this routine once you see how incredibly effective it is. This workout had me sweating...

​Butt and Thigh Workout with Fat Burning HIIT Cardio - Legs On Fire!

Workout Details
If you love shaking muscles and burning lungs, you're probably going to enjoy this workout. Even if you don't like those things, you're going to love this routine once you see how incredibly effective it is. This workout had me sweating and swearing (at least in my mind) in under 30 minutes - and that's even including a warm up and cool down.

All you're going to need for this strength and HIIT routine is a set of dumbbells, but if you don't have any, you can always get creative with water gallon jugs, bags of books, or even water bottles. If you're a steady-state cardio addict, I dare and implore you to try this workout, which we confidently estimate to be as effective at burning fat and toning the butt and thighs than double the time on any given piece of cardio equipment you'll find at the gym. You might be doubtful upon reading that but if you push yourself through the length of this routine, your doubt will likely fade away pretty quick.

Tips to make this maximally effective:
  • Lift heavy during the strength training exercises. Women, don't be afraid to build muscle; lean muscle mass makes you capable, and it helps your body burn fat more efficiently - lift as heavily as you can with proper form and you're going to find that your body becomes more toned, more shapely, smaller and more compact.  

  • Push yourself during the HIIT cardio but make sure that you don't let your form get sloppy. There's a big difference between going through the motions of a workout and pushing yourself consciously, the entire way through.

  • Make this routine work for you; we do have lots of easier workout videos to choose from, but if you're trying to increase your endurance and burn off more fat by making the transition to high intensity interval training, you can always make this workout a little easier by taking more frequent breaks and occasionally switching to the easier version of an exercise. Do the best that you can and try to beat yourself each time you try it. Even slow progress adds up over time and you're going to be so proud of yourself when you notice that you're getting faster and stronger (not to mention more fit with killer bum and thighs)!

Workout Structure
Overall Format: 
AB Strength + 4 intervals of HIIT + AB Strength + 4 intervals of HIIT

Strength Format:
Exercises in groups of two, 8 reps each, twice through for each set

HIIT Format:
20 On, 10 off, x 4 in an AABB Format

Warm Up Cardio - 30 Seconds Each
- High Knee Pulls
- Butt Kickers
- Toe Touch Kicks
- Squats
- Lunges
- High Knee Hold

Printable HIIT Cardio and Butt and Thigh Strength Workout

Butt and Thigh Workout - 8 Reps Each
Squats - Kelli is using 15 lbs/6.8 kg per hand
Deadlifts -  Kelli is using 24 lbs/10.9 kg per hand

HIIT Cardio Workout - 20 On, 10 Off x 2 for each exercise
Downward Dog Push Off
3 Split Jumps + Toe Touch

Water Break

Butt and Thigh Workout - 8 Reps Each
Lunges - Kelli is using 12 lbs/5.4 kg per hand
Ski Squat - Kelli is using 12 lbs/5.4 kg per hand

HIIT Cardio Workout - 20 On, 10 Off x 2 for each exercise
Squat Jumps
Squat Hold Burpee

Cool Down & Stretch
​
Even though this routine snuck up on me and kicked my butt, I have to say that I loved it. Sign in & tell me what you think below - our small team of 2 can't always get back to every comment anymore but we always read your messages and use the feedback to build a better and stronger Fitness Blender for you. What did you guys think of this strength and HIIT workout?
0 Comments



Leave a Reply.

    CRAFTY
    WORKOUT
    ​PLANS

    Crafty Workout Plans in a downloadable PDF format. 

    Categories

    All
    10 Minute Fat Burning Total Body Workout - Dynamic Strength Training
    10 Minute Kettlebell Workout For An Efficient Total Body Workout
    11 Unique Moves That Stretch And Massage Hard-to-Reach Muscles So Good
    19 Lower-Body Stretches For When Your Legs And Butt Are Sore As Hell
    2 Week Fat Loss Program For Busy People
    30 Day Kettlebell Swing Challenge
    44 Minute Cardio
    52 Workout Plans
    65 KETTLEBELL EXERCISES
    6 Best Band Exercises (ULTIMATE FULL BODY WORKOUT) | Mind Pump
    Abs
    And Six Packs
    Athlean-X
    At Home Workout To Burn 1000 Calories
    Belly Fat Burner HIIT - High Intensity Interval Training Workout With No Equipment
    Bench And Barbell
    Biceps And Triceps Superset Strength Workout - Upper Body Strength Routine
    Body Blade
    Body-Sculpting Suspension Cable Exercises To Tone Every Inch
    Bodyweight Only Fat Burning HIIT Cardio Workout + Total Body Toning: Fitness Blender Blend
    Brutal Butt & Thigh Workout - 30 Minute Lower Body Sculpting - Drop It Like A Squat!
    Build A Booty Workout - 27 Minute Butt And Thigh Workout For A Round Lifted Butt & Great Legs
    Butt And Thigh HIIT Cardio Workout To Banish Fat & Boost Energy
    Can You Build Muscle With Resistance Bands?
    Cardio + Core
    Cool Down & Stretch
    Core Burnout
    Easy Warm Up Cardio Workout
    Feel Good Stretching Workout - Calming Evening Or Morning Stretch Routine
    Fit Ball
    Fluid Stretching - Toning & Flexibility Workout
    Get Moving! Easy Calorie Burning Cardio Warm Up Workout
    Girl Gone Sporty
    Glute Bridge
    HIIT
    HIIT + Abs
    HIIT + Kickboxing
    HIIT + Lower Body Strength - Day 1
    How To Build Your Own Workout Program With Fitness Blender's Workout Videos
    How To Lose Belly Fat - The Truth About Belly Fat
    Intense Abs
    Kettlebell
    Kettlebell 'til You Drop - Total Body Kettlebell Workout Video
    Killer At Home Chest Workout - Chest Workout Without Weights
    Lake Cool Down Yoga Workout - Fluid Yoga Stretches For Flexibility And Stress Relief
    Lean Toned Stomach Workout - 10 Minute Abs & Obliques Workout
    Lower Body Strength Training
    Low Impact Cardio Workout: No-Jump Belly Fat Burner Interval Workout
    Obliques & Lower Back Workout
    Optional Stretch
    Quick Yoga Cool Down And Stretch - Cool Down Stretches
    Redefining Strength
    Relaxing Stretches For Flexibility
    Resistance Band
    Resistance Bands - How To Choose & Best Exercises!
    Reverse Plank
    Six Pack Burn Out - Intense Abs Workout
    Skipping Rope
    Stationary Bike
    Stepper Box
    Stretching And Abs Workout - FB Blend
    The Body-Weight Exercise Challenge
    The Heavy Bag Challenge For Beginners
    The Scientific 7 Minute Workout Video - Bodyweight Only Total Body Workout
    Total Body Strength
    Total Body Strength + HIIT
    Total Body Warm Up Cardio - 5 Minute Warm Up Workout
    TRX
    TRX Core - Abdominal Exercises For Everyone
    TRX POWER HIIT WORKOUT
    Upper Body + Cardio
    ​Upper Body Strength + Cardio - Day 2

    RSS Feed

We Would Love to Have You Visit Soon


Hours

Mon-Fri 7am - 9pm

Email

craftystudios@live.co.uk

    Sign up for our monthly Newsletter

Subscribe to Newsletter
  • CRAFTY LIFESTYLE
    • Contact & Links
    • How this site works!
    • Site Map
  • CRAFTY PROJECTS
    • CELEBRATE EVERYTHING
    • CHALLENGE ACCEPTED >
      • 30 DAY YOGA CHALLENGE
      • 365-DAY SAVING CHALLENGE
      • BEST-YEAR-EVER
      • CRAFTY WORKOUT CHALLENGE
      • PASSIVE INCOME CHALLENGE
    • CRAFTY KITCHEN
    • HUMOUR ME
    • QUIZZICAL
    • QUOTABLES
    • RUDE SANTA
    • SMART KIDS
    • THE DEVILS PLAYGROUND
  • GREAT COMMUNITY
    • BIG WHIP ROUND
    • BUSINESS DIRECTORY
    • CLUB MAXIMUS
    • STAYCATION
    • WHATS ON
  • CRAFTY PUBLICATIONS
    • CRAFTY GIFTS MAGAZINE
    • CRAFTY LIFESTYLE MAGAZINE
    • GREAT NEWS
    • WOOD AND THE GREEN
  • MEDIA-GALLERY